Some body-builders and athletes are vegetarian or vegan. There are myths that vegetarian diets do not provide you with sufficient amounts of quality protein. The American Dietetic Association states that a well-balanced vegetarian diet may increase your health by providing you with all the protein and other nutrient you need, without an excess of unhealthy saturated fats.
Health Effects of Animal vs. Plant Protein
The Physicians Committee for Responsible Medicine, PCRM, says another myth is that it's healthy to consume large amounts of animal protein. When people do this, they put themselves at a higher risk of weight-loss sabotage, kidney disease, cancer, heart disease and osteoporosis. For example, kidney issues are mainly caused from eating high levels of protein, which can cause too much nitrogen to be released into your blood or digestive system. When a vegetarian diet is well-rounded, it can provide you with healthier portions of plant-based proteins, which do not lead to health issues.
Weight-loss Effects of Animal vs. Plant Protein
You will typically experience short-term weight loss soon after eating a "low-carb, high protein" diet. Protein tends to satisfy your appetite, which lowers the amount of calories you eat. However, it is not sustainable, and you will regain weight if you revert to your previous, higher-calorie diet. Instead, if you adopt a low-calorie, low-fat vegetarian diet, you can obtain optimal health and weight loss.
Recommended Protein Intake
The recommended daily intake depends on your current body weight. You can calculate your approximate target protein intake using a simple equation: Body weight in pounds multiplies by 0.36 equals your recommended protein intake in grams. This is an approximate target, however, and the PCRM now explains that the most people do not need such high amounts of protein unless they are pregnant, breastfeeding or highly athletic.
Meat-replacing Vegetarian Foods
You can replace meat proteins with plant proteins that are high in protein and amino acids. One of the best sources of proteins from plant sources is soybeans. They contain about 22 g of protein per cup. Plus, they contain many, but not all of the amino acids the body needs, which is why a variety of legumes, grains, nuts and vegetables are important to satisfy your protein needs in a vegetarian diet. Quinoa is a whole grain that is high in protein and contains all the amino-acids your body needs. When a protein contains all the essential amino-acids, it is considered complete. Meat, poultry, seafood and eggs are considered complete proteins.
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